F3 Orlando

                                            

 

 

ROW, ROW, ROW YOUR BOAT....

Date: 10/5/2017 @ Lone Sailor
QIC: RowBoat (VQ)
PAX: Inspector Gadget, Stalker, Flying Dutchman

The Thang:
-Disclaimer
-Stretches: Quads, Hamstrings, Shoulders, Triceps

Mosey to fountain: 2 Sets of:
- 50 Side Straddle Hops (In Cadence)
- 10 Merkin 8-Count (In Cadence)
- 20 Slow/Low Squat (OYO)
- 25 Dips (OYO)

Mosey to Bridge
-At each light post during mosey, perform 10 Imperial Walker (each leg), until reach bridge
- 11's (Squats & Side Straddle Hops)

Mosey to Benches by Bathroom
-25 Dips
-50 Step Ups

Mosey to Flag
- During mosey at each light post, 10 Hillbillies (each leg) until reach flag
- 10 Merkin (OYO)
- 50 Little Baby Crunches (OYO)
- 1 minute plank
- 30 count Flutterkick (In Cadence)
- 10 Boat/Canoe (In Cadence)

Last 5 minute allowed for guest suggestions:
- Lunge walk to next bench / Slowsie back
- 50 American Hammer (Each side / OYO)
- 15 Burpees to finish

Counterama (4 PAX) and Namerama
CoT followed by BoM.